2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15 light band good mornings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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Every :60 for 20:00 (5 sets of each):
1st: 10 unweighted GHD hip extensions or 10-15 light reverse hypers
2nd: 15m/side 1-arm Farmer’s walk
3rd: 15m/side 1-arm DB/KB overhead carry
4th: :40 bike/row/ski moderate
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5:00-10:00 mobility work – coach-led
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